To be clear, I am not a nutritionist. The following information is based on my own personal experience of transitioning to an animal free diet as well as stories from friends, and clients. As a Personal Trainer, Yoga, Pilates and Barre Instructor based in New York City I think a lot about health, both for myself, my clients and the world at large. I see the issues of people’s physical and mental health, as intertwined with each other and the other people and animals that live on this planet. Eating a more plant based (or exclusively plant-based) diet is one of the simplest and most effective ways to dramatically improve our own personal health while having a big impact on climate change and other global economic and social issues. It is a true win win choice.
The Environment: According to a 2006 report by the United Nations Food and Agriculture Organization (FAO), our diets and, specifically, the meat in them cause more greenhouse gases carbon dioxide (CO2), methane, nitrous oxide, and the like to enter the atmosphere than either transportation or industry. Meaning you can make more of an impact by cutting out meat than getting rid of your car! And this is not even factoring in the enormous amount of land, water, fertilizers and antibiotics that get used to produce meat, dairy and eggs.
Health: In terms of health benefits, a well-planned plant-based diet is rich in protein, iron, calcium and other essential vitamins and minerals. Furthermore, the sources of these nutrients tend to be low in saturated fat, high in fibre and rich in antioxidants, helping to reduce some of the major health issues like obesity, heart disease, diabetes and cancer. Studies have also shown that vegans and vegetarians tend to have lower BMI’s and smaller waistlines.
With all the studies and information available about the enormous benefits of adopting a more plant based diet the truth of the matter is that it is very hard for many people who are accustomed to eating meat, dairy and eggs. If you feel overwhelmed by making a change or don’t know where to begin here are a few simple and easy ways to begin making a change in your diet. I often suggest to people that if you’re not interested in becoming strictly vegan or even vegetarian, try being an “omnivore making vegan choices”. This means recognizing that even a small choice can have an impact.
Tip 1: Focus on adding not subtracting
For many people it is easier to add more foods than to eliminate or reduce the ones they like and/or are used to. For example, if you’re planning on having a chicken sandwich for lunch, add a large salad to your meal as well. It will prevent you from feeling deprived and have the immediate effect of adding nutritious and tasty items to your meal. The eventual goal is that you will eat enough fruits, veggies, whole grains and nuts that you will feel more full and as a result start to eat less meat, dairy and eggs.
Tip 2: Focus on the plant-based foods you already like
Rather than thinking of this new shift as a time to eat your least favorite veggies, focus on adding the plants you already know and love. Fruit and nuts are usually the most obvious easy choice in this case. By increasing your fruit and nut intake you are adding loads of fiber, vitamins and minerals to your diet while enjoying yourself.
Tip 3: A chance to try something new
A friend of mine recently told me that becoming vegetarian meant she tried many new foods she would never have tried before. While dining out at a restaurant she usually went for the same types of things, but with meat no longer an option she branched out and learned she loved other items on the menu.
Tip 4: Go to ethnic restaurants
Indian, Thai, Chinese, Mexican and Japanese to name a few, are often easy to make vegetarian or vegan choices. The foods are usually rich, flavorful and spicy without relying heavily on meat or dairy for flavor.
Tip 5: Tastes can change
One of the biggest things I learned for myself when I completely eliminated all animal products from my diet is that my tastes changed. Things I previously didn’t like as much started to taste really good. We often think that our taste buds are set and permanent, but they can learn to acquire new flavors and in some cases even grow to not like the old flavors any more!
Tip 6: When in doubt add Avocado
Anytime I feel like I want cheese, I add avocado and find it far more enjoyable and satisfying. Coconut is another great way to satisfy a desire for something creamy, fatty and delicious.
Try a quick easy dairy and egg free cookie recipe!
My favorite cookbooks:
Vegetarian Cooking for Everyone by Deborah Madison is my number one go to cookbook. I have cooked many of the recipes from this book and they always come out amazing even on the first try.
The Oh She Glows Cookbook by Angela Liddon is beautifully illustrated and inspires a wholesome clean diet that is full of delicious and fun meals.
THUG KITCHEN eat like you give a f**k is a #1 New York Times Bestseller. While full of raunchy ridiculous jokes this book actually has a lot of great recipes and the instructions are no-nonsense and easy to follow.
Morgana Tessler is a Certified Orthopedic Personal Trainer, Yoga, Pilates, Meditation and Barre Instructor based in NYC. Morgana offers private and group fitness sessions. For more information visit www.morgana.nyc Facebook, Instagram